Let’s face it. On any given day, there are a multitude of things that can be truly infuriating. Gridlocked traffic. Computer crashes. The artificial, not-so-intelligent voice on the customer service line. The coworker who took credit for your work. Grr. You know the feeling. Your chest feels tight, your muscles are tense, you’re a bit short of breath and you feel flushed. Anger is a not only a normal and often healthy response to certain situations, but it is also part of our motivational system and serves some important survival and adaptive functions, such as self-protection. 

When we perceive a threat, unfair or unjust treatment, frustration, or a violation of our rights or our dignity, it is our anger that can help us adapt or establish new rules and boundaries. Anger can also motivate us to problem-solve, overcome obstacles, achieve our goals, and change. 

But we have all experienced, or been on the receiving end, of anger that is not healthy. So, let’s break anger down into some of its types and expressions.  

Acute Versus Chronic Anger 

Like many physical conditions, anger can be acute or chronic. Here is how to tell the difference. 

• Acute anger is generally situational, and it looks/feels like the anger described above. Cognitive restructuring, relaxation, and coping skills (see below) can be useful to manage or overcome this type of anger.
• Chronic anger is when a pattern of anger persists over time, as opposed to feeling angry temporarily due to a specific trigger or situation. Chronic anger is pervasive and reflects an overall ongoing attitude of hostility, irritation, or resentment towards oneself and/or others. Intermittent explosive disorder consists of recurrent behavioral outbursts that represent a failure to control aggressive impulses.  

Chronic Anger and Physical Health 

Chronic anger isn’t just miserable mentally, it can also manifest itself physically. That, over time, can be dangerous. Some of the physical effects of chronic anger are: 

•  Increased Heart Rate and Blood Pressure: When you’re angry, your body goes into “fight or flight” mode, releasing stress hormones like adrenaline and cortisol. This can lead to an increase in heart rate and blood pressure, which, if experienced frequently, can contribute to cardiovascular problems over time.
• Weakened Immune System: Chronic anger has been associated with a weakened immune system, increasing the risk of illness and infection.
• Muscle Tension and Pain: Anger can cause muscle tension, particularly in the neck, shoulders, and jaw. After a while, this muscle tension can lead to chronic pain. Pain can generate more anger, becoming a vicious cycle.
• Digestive Issues: The stress response triggered by anger can affect your digestive system, leading to symptoms like stomach pain and nausea, and exacerbating conditions like irritable bowel syndrome (IBS) and acid reflux.
• Lifestyle Choices: Research suggests that people who are chronically angry tend to engage in a larger number of less healthy behaviors, like smoking, excessive drinking, and poor nutrition choices. Intense emotions like anger also interfere with sleep patterns, making it difficult to fall asleep or stay asleep, resulting in a range of negative effects on your overall mental and physical health. 

How Do You Express Your Anger? 

• Outward: This involves expressing your anger and aggression in an obvious way, including shouting, cursing, throwing or breaking things, or being verbally or physically abusive toward others. It is important to note that outward expressions of anger can also be constructive. If you are able to understand the cause of your anger and communicate it evenly to the offending parties, the results can be very positive. 

• Inward: This type of anger is directed at yourself. It involves negative self-talk and denying yourself of things that make you happy, or even basic needs, such as food. Self-harm and isolating yourself from people are other ways anger can be directed inward. This type of expression is always unhealthy. 

• Passive (also known as passive/aggressive): This involves using subtle and indirect ways to express your anger. Examples include giving someone the silent treatment, sulking, being sarcastic, and making snide remarks. 

Techniques to Manage Anger (Stress and Anxiety, too) in the Moment 

No, we don’t mean counting to ten. But if you are a regular reader of our emails, you will note that we have previously introduced the exercises below as ways to handle stress and anxiety, and they can also be effective in managing anger. This makes a lot of sense because the physical manifestations of anger are quite similar (many psychologists say exactly the same as) to what we feel when we are stressed or anxious. Try these techniques to help mitigate your anger. You can learn more about these techniques at https://learn.amazehealth.com/stress/.  

• Put your bare feet on the earth. Also known as grounding, this technique provides a direct connection to the earth’s natural energy, helping you experience a sense of peace and tranquility. Plus, the ground will provide a different physical sensation for your feet, which can help break the cycle of anger in the moment. 
• Try box breathing. This simple relaxation technique follows a four-step pattern resembling the sides of a square or box. To practice box breathing, take a slow deep breath through your nose, counting to 4 as you breathe in. Hold your breath for a count of 4. Slowly exhale through your mouth to a count of 4. After you’ve exhaled all your breath, hold for another count of 4. Repeating this cycle has been shown to provide a sense of calm in the moment, allowing you a break from feelings of anger and an opportunity to shift your thoughts away from whatever is making you angry.
• Shake it out, dance, run in place, or go for a brisk walk. Moving your body in purposeful ways releases physical tension, which not only provides a healthy outlet for pent-up energy, but also activates the relaxation response, helping to balance angry feelings with more positive, calm thoughts.
• 5-4-3-2-1. Practicing this technique allows you to direct your attention to the present moment, giving you something to focus on other than uncomfortable thoughts and feelings. 
• Notice 5 things you can see. 

• Identify 4 things you can touch. 

• Listen for 3 things you can hear. 

• Notice 2 things you can smell. 

• Identify 1 thing you can taste. 

The part of your brain that is responsible for the 5 senses is different than the emotional part of your brain. By purposefully noticing the world around you in the present moment, you’ll activate the more logical and reasonable part of your brain, which naturally reduces the activity in the emotional part of your brain, providing an opportunity to shift your thinking away from angry and uncomfortable thoughts.  

The Bottom Line on Anger 

Chronic anger, when left unaddressed, takes a toll on physical and mental health, impacting everything from cardiovascular health to sleep patterns. If your anger seems out of control, is affecting your relationships, or is causing you to do things you regret, you may have a more serious anger issue that will require referral to a specialist. 

In a world filled with everyday frustrations, acute anger can be a common occurrence. For most of us, grounding and relaxation techniques go a long way towards mitigating the physical manifestations of anger. Understanding the source of your anger and managing situational anger can have a truly positive impact on your life and your relationships.